dilute the difficulty by giving yourself a ridiculous amount of time to do it. If it will likely take 20 minutes, schedule 2 hours and just sit there and do nothing else until you get it done.

set up a reward for getting it done.

set up significant negative consequences for not getting it done. You might need help from a friend or coach here.

log the positive feelings and thoughts you feel after you get it done. Review that often.

log the negative feelings and thoughts you have before you do it. After you do it, analyse what you wrote and revisit your thinking and feeling. You will likely find it wasn’t as bad as you had expected.

have a list of things you are procrastinating on. For example, if you have two things you are avoiding, try to avoid doing one of them by doing the other. It’s better to get one thing done than getting none done